Monday, December 7, 2020

CrossFit Empire South – CrossFit

If you’d like to donate to The Livin’ Room, a non profit here in Huntsville helping neighbors in need, you can bring your donations to the gym and place it in their box in the lobby next to the tree. They are in need of:
-warm socks
Here is a link to their non-profit, we will be helping take donations until December 19th!

*Make sure to dress warm today!

View Public Whiteboard

Metcon (Time)

E5:00 x 5 Rounds

25/20 Cal Row or 15/12 Cal Bike


400m Run
Score is slowest of the rounds

Scaling Options:

1 min row or bike


200m Run or 200m Walk

Leave a Reply


Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups



There’s no content to show here yet.

%d bloggers like this: